Crossfit Garage – CrossFit

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Metcon

EMOM 5 Clean and Jerk (Weight)

EMOM for 5 minutes

5 Power Clean and Jerks @ 65%

RX+ 85% of 1RM
5 Power C+J every minute x 5 = 25 reps total

Metcon

Jerk the AMRAP (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Clean and Jerk

6 Hang Clean ( Power)

6 OHS

6 Bar Facing Burpees

RX 95/65

RX+ 115/85

Bright Spot

Clean and Jerk

Hang Power Clean

Overhead Squat

Clean

Push Jerk

Why?

Because moving heavy loads quickly is intensity and that’s the secret to crossfit

Intended Response

Know your body. The weight should be light enough on all but the OHS to go nearly unbroken. You should look to minimize the rest. Adjust the weight as needed